03/15/14: 14.3 Ruminations

14.3 – Some Thoughts – After talking with my partners in CFJC and all of the coaches @ 908, we have come to the conclusion that we need to address workout 14.3 We encouraged all of you to sign up for the Open as a way to both support the community and to also benchmark your current level of fitness. The first two workouts were extremely challenging, but were fairly “light” on load, and had some technical aspects that slowed people down a bit. This workout, 14.3, has the potential for very heavy weight and high repetitions. This is certainly not a workout we would ever program in the gym. Why? Because, it is asking you to do more reps at higher weights when you are exhausted. Do you think your body is going to mover heavier loads better when you are gasping for air? Probably not, so we are cautioning all of you completing the workout tomorrow to know your limitations. Unless you have a chance at progressing in this competition (i.e. Regionals/Games) we highly encourage you to shut it down a few reps shy of complete fatigue. Think about how you probably want to come back to the gym on Monday to workout. Trying to deadlift 80-90% of your 1RM while exhausted for several reps is a recipe for disaster. The coaches and I are reserving the right at any point to stop anyone who shows a significant deterioration in form. Your health and safety will always be top priority. Please understand that this comes from a place of care and concern, and is not meant to be malicious. If you have any issues please feel free to email [email protected].

Today’s Workout – 7:30am  (8:30am & 9:30am will be completing Open Workout 14.3)

• For Time
  • 900m Run
  • 21 Deadlifts (Sx = 95#/65# – Rx = 135#/95# – CRx = 225#/135#)
  • 21 Box Jumps (Sx = 20″/18″ – Rx = 24″/20″)
  • 600m Run
  • 15 Deadlifts
  • 15 Box Jumps
  • 300m Run
  • 9 Deadlifts
  • 9 Box Jumps
• Finisher – 3 x 10 Press Ups / Hamstring Stretch on rig 1 min each leg